In order to try and be as safe as possible, please adhere to these new protocols:

• Wear a face covering before and after your training. Wearing it while you run or walk is optional.
• The store’s bathroom will not be accessible. There is a large bathroom upstairs with several stalls which will be open. Enter by the glass doors on Red Rd. Go up the stairs. You’ll find the bathrooms at the top of the stairs.
• Please leave your bags in your car.
• Maintain socially distant space between you and others.
• Bring your own water (hydration).
• Please leave your bags in your car.

PROGRAM INFORMATION

TeamFootWorks has crafted Fitness 101, 5K Beginner Training Program, for anyone who wishes to enter or return to a healthier lifestyle. Regular exercise can help protect you from heart disease, stroke, high blood pressure, non-insulin dependent diabetes, obesity, back pain, improve your mood and help you to better manage stress.

THREE SESSIONS

OUR TRAINING METHODS

We take the large goal of completing a 5K or 3.1 miles and divide it into small, manageable run and walk segments.

Early in the program, the goal may be to run one minute and then walk one minute for a total of 10 minutes. We gradually increase the time until you’re able to run/walk for 40 to 45 minutes.

We hope you supplement our program with some exercising on your own, or with your new training partners throughout the rest of the week (another two days a week for maximum results). By run/walking for 30-45 minutes, 3- 4 days a week you will soon feel and see the positive results of a fitness-conscious lifestyle. By consistently following our Fitness Program, you benefit from increased cardiovascular fitness, muscle tone, weight control, and improved attitude/mood.

Also, the camaraderie developed with those who care about their own health and fitness will encourage you stay motivated and eager for every run! Many of our “graduates” of Fitness 101 have continued to run and many are now successful veterans of half marathons, marathons and triathlon races. They will be there to encourage and demonstrate the ease to which you can achieve the same!

There is no pressure or time goal that you have to fulfill – we are here to work out and get fit together!

DETAILS

Participants will meet at FootWorks in South Miami (5724 Sunset Drive – across from Barnes & Noble at Sunset Place) at 6:15pm on Monday and Wednesday nights during the 7 week program. There is curbside parking nearby (pay at the pay station). There is also a parking garage and a parking lot near Town Kitchen & Bar located one block south of FootWorks. Warm-ups begin promptly at 6:30pm and last for about 5-10 minutes. The different pace groups then head out on to our course through the quiet, safe neighborhood of South Miami for their workout.

PROGRAM BENEFITS

• Leadership by Betty Perez
• 7 weeks of training with an energetic and motivating group environment
• Variable pace groups and guidance from experienced, elite, and veteran runners
• TeamFootWorks moisture wicking tech shirt
• More energy, better health, sounder sleep
• 15% Discount at FootWorks (excludes electronics and nutrition)
• Less stress to help you manage life’s curveballs.

REFUNDS, EXCHANGES, & TRANSFER POLICY

Absolutely no refunds, exchanges, or transfers.

HEAT WARNING

Temperature/humidity can be high in South Florida. Participants should drink plenty of non-alcoholic fluids for 48 hours prior to, during and upon finishing training. Beware of heat-injury symptoms (Dizziness, no sweating, nausea, cramps, redness, incoherent speech and thoughts). Seek immediate assistance if symptoms occur. Wear loose, light colored clothing.

CANCELLATION POLICY

TeamFootWorks reserves the right to postpone or cancel the event due to events out of our control such as but not limited to lightning, natural disaster, or other emergencies. No refunds will be issued under these circumstances. The course or training distances may also be altered for the safety of the athletes.

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